“Vitamin and mineral supplements are no substitute for a variety of foods. ...Fruits, vegetables and grains contain a synergistic mix of micronutrients that haven’t been duplicated in pills or capsules. Eating a wide range of foods from the plant kingdom is considered better than relying on supplements.” - Dietary Guidelines for Americans, USDA

“The key that opens the door to variety and moderation is balance.” - Stephanie Belling, M.D., Author of Power Foods

When you buy packaged and prepared foods, read the labels carefully and consider the impact of that particular food on your day’s food plan.

Avoid those products loaded with ingredients high in saturated fats and hydrogenated oils.

When the recipe calls for sugar, think about cutting back or substituting fruit.

Make your own substitution or alternatives list. For example, when the recipe calls for cream, substitute with evaporated skim milk. When your chili recipe calls for ground beef, you might think about substituting bulghur wheat or a meat substitute.

Substitute cooking methods when there is a more desirable way. For instance, there is no need to use a deep frying method to produce crisp flavorful potatoes; you can bake them at a high temperature instead. There is no need to thicken soups with cream; you can use pureed white beans, starch vegetables, or tofu instead.

Try new combinations or varieties of foods. Jerusalem artichokes or broccoli make wonderful low-fat dips or spreads when pureed with the herbs of your choosing.

Experiment with one new food a week to expand your horizons. Think about one of the less common grains, like quinoa or an exotic vegetable like radicchio or kohlrabi.

Try ways to make vegetables or legumes your main course for some of your meals.

When eating out, don’t think you are necessarily limited to the choices on the menu. Many chefs are happy to make changes and substitutions when you make a request.